On January 7, 2020, Anta and Gudong jointly released the 2020 data report on Chinese runners’ sports
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The data are as follows: on the choice of running time, some runners are confused
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They don’t know if they are good at running in the morning? Or is it better to run at night? And when they see all kinds of advantages and disadvantages of each time on the Internet, it is instant head big, even affect their motivation to insist
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So what’s the best time to run? After reading all kinds of data for several days, we might as well go to the fake and save the true to see what the real impact of each time period on the majority of runners is? For those morning runners and night runners who have different opinions, please let go of their prejudices and follow Xiaobian to explore whether the latest running time exists: for many old runners, I believe they have run at all times of the day, and the proportion of morning running and night running is the largest
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Because they are busy with work or study, other times are sporadic It’s hard to be everyone’s best running time because of this, so it becomes the competition between morning running and night running
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01 advantages and disadvantages of morning running advantages of morning running 1
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It is easier to form a healthy regular work and rest, adhere to the morning running can not stay up late, overcome laziness, get up on time, and it is easier to develop the running habit
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But for those runners who don’t have a good rest and drink the night before, don’t run blindly in the morning
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2
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Mental state is better, the early morning running will cause fatigue, but once the body adapts, it will be full of energy
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In addition to helping you concentrate, you can also improve your physical strength
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3
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Not easy to be disturbed by things
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Morning running, all the typical excuses to avoid sports (such as no time, too tired after work, friends gathering, work socializing) can stand aside, morning running makes it easier for us to become the master of time
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The disadvantages of morning running are as follows: 1
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Early morning is the peak time of heart disease, so early morning running will bring damage to the heart of many elderly people, and experiments also show that the adrenaline secretion of early morning running is 2-4 times higher than that of afternoon and night running
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2
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Morning running is easy to cause hypoglycemia
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In the morning, blood sugar is at a low level
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High intensity running will consume a lot of blood sugar, which is easy to lead to hypoglycemia
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In the morning, the body temperature is the lowest and the muscles are the most stiff
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Therefore, it is absolutely necessary to warm up for morning running
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3
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Running in the morning is easy to get heatstroke in hot season
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Long time exposure to the sun, especially in hot summer, will cause a lot of sweating, dehydration, decline of motor function, and even heatstroke
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Advantages and disadvantages of night running advantages of night running 1
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Relieve the fatigue of the day
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Work pressure or the pressure in the heart of the larger partners, is the need to have channels to release the pressure in the heart! Night running can ease the tension, make our hearts more relaxed and mood better! 2
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The risk of tanning and heatstroke is low
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If you choose to run at night, without ultraviolet radiation, you don’t have to worry about skin tanning, and the temperature at night is lower, which also reduces the risk of heatstroke
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3
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Running at night will accelerate the improvement of aerobic ability, make the anaerobic ability more lasting and have better performance
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Disadvantages of running at night 1
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Low temperature at night
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At night, the temperature is low, and the probability of wind is relatively high
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After running and sweating, the pores of the skin are open
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Frequent blowing at this time is easy to get sick
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2
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The safety of running at night
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Due to the lack of light at night, pedestrians and vehicles don’t pay attention to it and are prone to collision accidents
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These risks will increase, especially for women, especially for safety
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So try to run in a place with sufficient lighting, and choose reflective strips for equipment
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Don’t ignore the change of environment because of the influence of listening to music
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03 is not the best running time for everyone
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From the perspective of sports medicine, the time when the body temperature is the highest is the best exercise time, and the afternoon is the time when the body temperature is the highest
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At this time, the physiological function and mental state of the human body tend to be the best, and the endurance and flexibility continue to improve
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From 4:00 to 6:00 in the afternoon, the body temperature will reach the highest value, which means the best time for human exercise
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This is why many top sports competitions are held at this time
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If conditions permit, you can choose to do interval running and other high-intensity training during this period
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However, there are still some limitations in the best running time for this human body function, because except for professional athletes, most ordinary runners are busy working or studying at this time, and I’m afraid not many people have the conditions to insist on doing sports for a long time
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So, the best time to run is the time that you are most likely to stick to
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04 rumors about running time
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By breaking the following classic rumors about running time, we can make you have a more comprehensive understanding of the time choice: 1
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Air difference in morning running time and space
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Some people simply analyze it from a purely biological point of view: in the morning, the concentration of carbon dioxide in the atmosphere is higher, but the oxygen content is lower
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This is because plants can’t do it before the sun comes out Photosynthesis, naturally, does not release oxygen
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In fact, in the complex natural environment, the concentration of oxygen and carbon dioxide in the atmosphere is basically constant, and the fluctuation is very small, almost negligible, and will not affect the human body
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And we should be concerned about the air quality, whether the pollution index of the day is suitable for sports
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2
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The idea that morning running is more fat reducing and morning running is more fat reducing is mainly because the human body is naturally in an empty state before morning running after a night’s sleep, and a lot of sugar has been consumed in the body
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If the energy supply of sugar is less, it can naturally burn more fat during exercise
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First of all, although sleep consumes sugar, the proportion of consumption is very small, which is enough to meet the two-hour reserve of human exercise; second, energy consumption is the simultaneous supply of sugar and fat, and fat does not start to participate after the consumption of sugar, so the fasting running in the morning is not more efficient than fat burning in other times
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3
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Night running will affect sleep
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Night running will affect sleep: night running will make the human body in a state of extreme excitement, so when it comes to rest, this state of excitement has not receded, so it is difficult to fall asleep
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Most people have a period of time before sleep after running at night
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At this time, after stretching, relaxing and bathing, we can relieve the excitement caused by exercise, which is conducive to sleep
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And the physical fatigue caused by exercise helps to fall asleep earlier
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The best running time is the time that you are most likely to stick to
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It’s hard to say which of these time periods is better, because the best running time depends on your goals and physical condition
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As long as the reasonable arrangement of time, control the time interval of diet and exercise, from the health benefits, choose each time running and not too much difference, choose when to run, mainly depends on personal habits, running, more important than anything! Remember, the best time to run is the easiest time to stick to
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Long press to identify or scan the QR code in the figure above, and buy now –
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